“He who enjoys health is rich, though he know it not.”- Italian Proverb

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Sumo Deadlift (10×3)

EMOM-10 Perform 3 reps every minute using 75% of your 1RM

Pull-ups (5 x max reps)

Tempo training on this today.

SLOW Tempo is 1-3-3-1

Pullup in 1 sec, hold the top for 3 seconds, lower down for 3 seconds, pause for 1 second


Metcon (AMRAP – Rounds and Reps)


250 meter Row

20 Overhead Walking Barbell Lunge (95/65)
5 min transition before the next WOD

Metcon (AMRAP – Rounds and Reps)


5 Thrusters (135/95)

10 T2B

15 Pushups
Add weight to your bar during your 5 min transition and also position barbell near your rig during that time